How Vitamin D3 Deficiency is Affecting Your Immune System

Vitamin D3 is a fat-soluble vitamin responsible for proper absorption of calcium and phosphate in the body, strengthening the bones and the immune system. The vitamin is synthesized by the body when it’s exposed to sunlight. Getting enough of it through nutrition alone is challenging, which is why D3 supplements can be helpful in the winter time. 

In this article, we will discuss the vitamin’s effects on the body, as well as some of the best supplements to take to stay healthy and strong.

The immune system works to protect the body from foreign objects, or antigens. When the immune system senses an antigen, it tries to remove it to keep the body safe. One of the ways the body can fight off infections and viruses is by raising its internal temperature, resulting in a fever. Common flu symptoms like a sore throat, runny nose, muscle aches, or fatigue are a tell-tale sign of the immune system trying to expel foreign substances from the body. While a particularly strong immune system is able to fight viruses off without any physical symptoms, a weaker immune system can make you more susceptible to prolonged illnesses.

We often fail to realize how hard our immune systems are working to keep our bodies healthy and fit. One thing we can do to help is ensure that the body gets all the vitamins and nutrients it needs. That can be done with the help of a healthy diet, exercise, hydration, and supplements. Vitamin D3 is particularly powerful in building immunity that helps fight off infections and viruses.

What Is Vitamin D3?

Vitamin D3 is the vitamin the body produces when exposed to the sun. It ensures proper absorption of calcium and phosphate, leading to improved bone strength and growth. The increased production of Vitamin D3 in the summer months is exactly what makes people less prone to catching a cold when it’s warm outside. On the flip side, lower levels of the vitamin in the winter allow the immune system to become compromised and susceptible to illnesses.

Vitamin D3 foods are only responsible for a small fraction of the recommended daily dose of the vitamin. Foods high in Vitamin D3 include oily fish, such as trout, salmon, and sardines. Eating oily fish every day is not achievable for most people, often resulting in a Vitamin D3 shortage in the body. As sun exposure can cause skin cancer, wrinkles, and sun burns, Vitamin D3 levels may need to be replenished through other sources. Supplements and medications have proven to be effective sources of the vitamin.

Some low Vitamin D3 symptoms include fatigue, poor sleep, bone aches, hair loss, muscle weakness, frequent illness, and even depression. Many people find themselves feeling particularly down in the winter months. Seasonal Affective Disorder (SAD) may be the cause of that. The lack of sunlight creates a lack of Vitamin D3 in the body, leaving most feeling fatigued, withdrawn, anxious, and drowsy. These symptoms can easily be alleviated with the help of Vitamin D3 supplements.

Best Vitamin D3 Supplement

Though natural sunlight is the best source of the vitamin, it is not the healthiest one. Continuous sun exposure may lead to skin cancer, which is less than desirable. The issue is - our immune systems need Vitamin D3 to function properly. Doctors agree that consuming the vitamin in pill form is preferable to spending time in the sun without sunscreen or other forms of protection. Here are some supplements that will keep your immune system in check without any damage to your skin: 

• Vitamin D3 2,000 IU by Norm: This supplement can help you maintain stable energy levels even in the darkest winter. With a relatively high dose of the active ingredient, Vitamin D3 from Norm will ensure that your immune system and bone health are supported all year round.

• Vitamin D3 by California Gold Nutrition: This brand offers a choice between 2,000 IU and 5,000 IU. The latter is especially potent and promises to cover all of your Vitamin D3 needs, though it’s not beginner-friendly. 

• Vitamin D3 by NOW Foods: NOW Foods has a wide variety of Vitamin D3 variants based on potency. You can start at a smaller dose of 1,000 IU and work all the way up to 50,000 IU. Though there is no research to support your body would ever require such a high dose, you certainly have the option to give it a go.

• Vitamin D3 by Doctor’s Best: You can choose among three potency options - 1,000 IU, 2,000 IU, and 5,000 IU. Starting with the lowest potency and working your way up is probably a good idea, as you can diminish the risk of unwanted side effects. No matter which option you go for, these capsules will certainly replenish your Vitamin D3 levels and keep your immunity in check.

Though Vitamin D3 is best known as a supplement for bone strength, it can be put to good use in other areas of the body too. Consider these benefits next time you’re taking your daily supplement and enjoy a real mind-body connection: 

• Strengthens the immune system
• Promotes heart health
• Betters cognitive function
• Reduces symptoms of anxiety and depression
• Improves muscle strength
• Reduces fatigue
• Improves digestive health
• Helps with weight management
• Keeps blood pressure levels at bay

 You may be wondering - how much Vitamin D3 should I take to experience all the benefits? Healthy adults over the age of 18 need a minimum of 600 IU of Vitamin D3. However, consuming as much as 2,000 IU per day is safe. People with chronic bone conditions like osteoporosis are generally recommended higher doses of the vitamin for maximum gain.

To ensure the best absorption, take your Vitamin D3 supplement with food. Because it is a fat-soluble vitamin, it will not absorb properly on an empty stomach. Consuming it with fatty foods will speed up absorption, maximizing the effect. If you’re still not sure how much Vitamin D3 per day is enough, aim for anywhere between 600 and 2,000 IU. People suffering from conditions that may interfere with the vitamin’s absorption should consult a professional before purchasing the supplement.

Vitamin D3 is vital for proper immune system functioning and bone health. Unfortunately, most of it can only be obtained through sun exposure, which may not be available to you all year round. Additionally, prolonged sun exposure without protection may be more dangerous than low levels of Vitamin D, making supplements the safer option. For the best effect, try to aim for around 2,000 IU per day.